Grains
T/F - Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is in the Grains Group.
TRUE - Foods made from these grains – which include bread, pasta, oatmeal, breakfast cereals, tortillas, and grits – are examples of foods in the Grains Group. Grain products with high levels of solid fats and/or added sugars (e.g., donuts, cakes) should be chosen less often.
T/F - Eating a diet with lots of vegetables and fruit is good for you.
True
As a part of an overall healthy diet, eating a diet rich in vegetables and fruits may reduce risk for heart disease, protect against certain types of cancer, and help lower caloric intake.
T/F - Protein Foods do not contribute to sodium intake.
FALSE - Packaged and prepared meat, poultry, and seafood products are common sources of sodium (salt). Sodium is added to packaged foods during processing such as in curing meat, enhancing flavor, or as a preservative.
T/F - Adults do not need foods from the Dairy Group, only growing children and athletes do.
FALSE
Foods in the Dairy Group provide nutrients that are vital for the health and maintenance of the body regardless of age. These nutrients include calcium, potassium, and vitamin D, all of which help keep bones strong and reduce the risk for bone fractures and breaks.
T/F - Fluids help to flush toxins from the body
True
What is the most common food from the Grain Group eaten in the United States?
Bread is the most common food from the Grains Group eaten in the United States.
About ____ % of your plate should be fruits and ___ % should be vegetables.
About 25% of your plate should be fruits and 25% should be vegetables.
T/F - Eat seafood in place of meat or poultry twice a week.
TRUE - You should select a variety of seafood and include some that are higher in oils and low in mercury, such as salmon, trout, and herring.
T/F - All products made from milk are part of the Dairy Group.
FALSE
Foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the Dairy Group. However, foods made from milk that have little to no calcium – such as cream cheese, cream, and butter – are not part of the Dairy Group.
How many cups of fluid are required daily?
8-12, 8 oz cups (64-96 oz)
About how much of the grains you eat should be whole grains?
Half
“Make at least half your grains whole grains” is a key nutrition message of MyPlate and the Dietary Guidelines for Americans. Among several other nutrients -- such as selenium and B vitamins -- whole grains provide fiber which has been linked to reducing blood levels of cholesterol, which reduces heart disease risk.
Which of the following counts as part of the Fruit Group?
Canned peaches
Dried apricots
100% orange juice
Fresh strawberries
ALL
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
T/F - Beans and peas can be counted as protein sources.
TRUE - can be counted in either the Protein or Vegetable Food Group because they contain nutrients that are similar to foods in the Vegetable Group (fiber, potassium, and folate) and the Protein Foods Group (protein, iron, and zinc). Because of their high nutrient content, consuming beans and peas is recommended for everyone, including people who also eat meat, poultry, and seafood regularly.
What important mineral is found in all foods in the Dairy Group?
Calcium
All foods in the Dairy Group contain calcium – a mineral that is important for building and maintaining strong bones and teeth, regulating blood pressure, and is also important for the nervous system.
Calcium can also be found in other dairy foods like yogurt and cheese, in tofu made with calcium, in canned salmon and sardines (if bones are eaten), in some leafy greens (collards and spinach), in soybeans and green soybeans (edamame), and in calcium-fortified foods and drinks like soymilk, other plant-based “milks,” orange juice, and cereals. The amount of calcium in these other foods vary.
What are the 6 healthy fluid options available in the dining room?
What is the best way to know that the bread you are buying is a whole-grain bread?
Look for the word “whole” in the ingredient list. Breads labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. You cannot rely on the color or texture of a bread to show that it is a whole grain.
Whole grain examples (for grain products in general, not necessarily bread) include brown rice, oatmeal, popcorn, quinoa, rolled oats, whole-grain barley, whole-grain corn, whole oats, whole rye, whole wheat, and wild rice.
Name 3 of the subgroups of vegetables.
dark-green vegetables, red and orange vegetables, beans and peas, starchy vegetables, and other vegetables.
It is important to get a variety of vegetables from these subgroups because different subgroups have different amounts of vitamins and minerals.
Name 3 vegetarian choices in the Protein Foods Group.
Vegetarian choices in the Protein Foods Group include beans and peas, nuts, nut butters, and soy products such as tofu, tempeh, and veggie burgers.
Which of these dairy products contains a healthy bacteria (also called “probiotics”)?
Milk
Cheese
Yogurt
Ice Cream
Yogurt
Certain specific bacteria are added in the process of making yogurt from fluid milk.Yogurts that contain probiotics will say “live and active cultures” on the package.
Besides coffee and tea, what are 3 other sources of caffeine in the diet?
Energy drinks (Monster, Red Bull, 5 Hour Energy, etc), cola sodas, Mountain Dew, Dr Pepper, chocolate
T/F - The Grains Group could also be called the Carbohydrate Group because all foods that contain carbohydrates are in the Grains Group.
False
Though carbohydrates (“carbs”) are present in all foods in the Grains Group, carbohydrates are also present in the other MyPlate food groups (fruits, vegetables, proteins, and dairy foods) as dietary fibers, sugars, and starches.
Potassium is a nutrient that many Americans don't get enough of which can help to regulate blood pressure. Name 3 fruits and 3 vegetables that are high in potassium.
Fruits - banana, dried apricots, nectarine, orange juice, cantaloupe, honeydew, kiwi, mango, dates, figs, prunes, pomegranate, pumpkin
Vegetables - potatoes, sweet potatoes, tomatoes, Swiss chard, spinach, kale, dried beans and peas, lentils
T/F - You should not wash or rinse raw meat or poultry before you cook it?
TRUE
Do not wash or rinse raw meat or poultry before you cook it. Washing can cause bacteria found on the surface of meat or poultry to be spread to ready-to-eat foods, kitchen utensils, and counter surfaces. This is called cross-contamination. Cooking (baking, broiling, boiling, and grilling) to the right temperature kills the bacteria.
Name 3 foods that contain calcium for people who are lactose intolerant.
Lactose-free milk, Calcium-fortified soy milk, Yogurt and some cheeses, Kale and collard greens
All of the options contain little or no lactose and can therefore help decrease the symptoms of lactose intolerance, while still providing necessary calcium.
What is the concern with increased caffeine intake and relapse behaviors?
Caffeine is an addictive substance. When the addict is not being satisfied with the effects of caffeine, the potential for a relapse to alcohol or drugs is high and resulting in being on a "hamster sheet" for addictive substances,